Bodyweight Wrist Flexion and Extension

ForearmsBodyweight

A gentle warm-up and mobility exercise for the forearms and wrist joints. Performed without weights, it is a safe way to maintain wrist health and flexibility.

How to do it

1Sit up tall with your forearms resting on your thighs and your hands hanging freely past your knees.

2Form a loose fist or keep your hand open, then smoothly lower your wrist downward.

3Hold at the bottom for a second, feeling a light stretch.

4Smoothly lift your wrist upward, flexing the joint in the opposite direction.

5Return your hand to a neutral horizontal position.

Common mistakes

Jerking or moving too quickly, creating unnecessary stress in the joints.

Engaging your elbows or shoulders instead of isolating the motion at the wrist.

Forcing the movement through pain or sharp discomfort.

Breathing

Breathe steadily and deeply. For instance, exhale as you flex or extend, and inhale as you return to neutral.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.